Category: WODs

A. 3 rounds for time: 400 m Row 8 Sandbag Squat Cleans (90/60) B. 5 x 3 Overhead Squat @ 85% 1RM Post time to the comments.

A. 18 min AMRAP: 10 Push Press (50/30) 12 Toes to Bar 14 Push-ups 16 Body Weight Squats B. 5 x 3 Shoulder Press @ 85% 1RM Post rounds and reps completed to the comments.

You can find the #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

A. 8 min AMRAP: 10 Box Jumps 8 Brute Ball Push Press (70/50) 6 Brute Ball Over the Shoulder (150/110) *Sub a Sandbag if you don’t have the Brute Balls B. 5 x 5 Back Squat @ 80% 1RM Post rounds and reps completed to the comments.

A. Tabata: Pull-ups KB Snatch (45/35) Goblet Squats (45/35) Sit-ups B. 5 x Max Rep Weighted Pull-ups

A. 3 rounds for time: 8 Bear Complex (50/30) 10 Ring Dips 12 Shoulder Slams (50/30) B. 5 x 3 Squat Clean @ 85% 1RM

A. 25-21-17 Reps for Time: KB Single Arm Thrusters (45/35 lb) Push-up Pull-unders Kettlebell Swings (45/35 lb) B. 5 x 3 Shoulder Press @ 85% 1RM

You can find the #REDWOD on our Instagram/Facebook/Twitter @strikelabs.

A. 18-15-12: Sandbag Shoulder Slam Brute Ball Thruster Box Jumps B. 4 x 5 Power Clean @ 80% 1RM

A. 5 rounds for time: 20 Pull-ups 25 Push-ups 30 BW Squats B. 5 x 3 Shoulder Press @ 85% 1RM